Category Archives: WOD

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) EMOM 6: Odd Minutes: 6 HSPU Even Minutes: 6 Arch to Hollow Rolls Metcon Metcon (3 Rounds for reps) “Crowbar” AMRAP 4: 18 Power Snatch (75/55) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Snatch (95/65) 15 Burpee Pull-ups Max Calorie RowContinue reading “04/25/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Marathon Monday” With a partner, complete 2 Rounds of: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35#) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts (75/55#) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″) ** RX: Use RX weights **Continue reading “04/24/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) “Well, that’s odd!” In Teams of 3: EMOM 20: Minute 1: Max Distance Prowler Push (#95/#45) Minute 2: Max Reps of Sandbag Power Cleans (#50/#25) Minute 3: Max Cal. Assault Bike Minute 4: REST*Odd object conditioning (sandbags/yokes/sleds) is a great way to provide a differentContinue reading “04/22/2017”

Crossfit North Cloud – CrossFit Weightlifting Shoulder Press (3,3,3,3,3) 5 Sets of 3: @ approximately 75% of 1-RM. ***Weight is Across.*** Metcon Metcon (Time) “Amma” With a partner, alternating movement, complete 4 Rounds of: 21 Burpee Box Jumps (24/20″) 20 Calorie Row 16 Hang Power Snatch (95/65#)

Crossfit North Cloud – CrossFit Gymnastics EMOM 6: Odd Minutes: 5 Strict Pullups Even Minutes: 45 Second Plank Hold Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) EMOMx24: Minute 1: 7 OHS (95/65) Minute 2: 7 Bar Facing Burpees Minute 3: 7 TTB Minute 4: 200 M. Run

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Powerball” 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie Row*For larger classes, start smaller groups in intervals if needed…i.e. at the 2 minutes mark, 4 minute mark, 6 minute, etc.

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Sand Bar” Teams of 3: 400m Sandbag Run 125 Pull-ups 400m Sandbag Run 100 Deadlifts (135/85#) 400m Sandbag Run 75 Front Squats (135/85#) 400m Sandbag Run

Crossfit North Cloud – CrossFit Skill Work DT is one of the most recognizable CrossFit benchmarks that we have. Combining the need for an engine with a workout that is based largely around efficiency with the barbell. DT is the ultimate “scalable workout”…even being used in the Games as “Heavy DT” or “Double DT.” TheContinue reading “04/14/2017”

Crossfit North Cloud – CrossFit Weightlifting Power Clean + Front Squat (5 Sets) 60%/2+2 65%/2+2 70%/2+2 (75%/2+2)2 Metcon Metcon (Time) In teams of 3 or 4, in Conga Line style, complete for time: 30/20 Cal. Bike 30 Single Arm Alternating DB Snatches (55/35) 30/20 Cal. Row 20 Burpee Box Jump Overs (24/20)